Have you ever had the craving for fresh avocado toast in the morning? What about guacamole with a bit of a kick when you meet up with friends for lunch? Well, there’s some good news: you have inadvertently taken key steps to prevent cancer! Avocados have a high level of monounsaturated fats that research shows is relevant in preventing cancer. How do avocados fight cancer? Nowadays it seems like everyone has joined the avocado team, and it is easy to understand why. Research has demonstrated that avocados benefit numerous body systems, including cardiovascular, eye, bone, and digestive health. However, the most impressive recent discovery is that avocados might also help protect against certain cancers and inhibit the growth of cancer cells. It's remarkable to think that this stone fruit—which is indeed a fruit, not a vegetable—only gained widespread popularity in the United States in the 1990s. Avocados have nutrients that might help prevent cancer, though specific studies on this are limited. A recent study used data from 45,289 men and 67,039 women to explore this link. The men in the study who ate avocados at least once a week had a lower risk of several cancers, including colorectal, lung, and bladder cancer. However, women in the Nurses' Health Study (NHS) who ate avocados had a higher risk of breast cancer, with no clear link to other cancers. How can you add avocados into your everyday diet? Follow along below and learn how to make some fresh, cancer-fighting guacamole! For this recipe, you will need: A large mixing bowl 2 Avocados 1 Jalapeno 1 Tomato Garlic Cloves ½ a Red Onion Cilantro Lime/Lime Juice Start by slicing your avocados and placing them into a large mixing bowl. Next, dice your red onion and garlic cloves and add them into the same mixing bowl. Follow this up by roughly chopping your tomatoes and adding them in. You will want to thinly slice your jalapeno and chop up your cilantro to add to the mix. Squeeze in your lime juice and mix the ingredients together thoroughly. Feel free to add in some crushed red pepper if you want to add more of a bite than your jalapenos are currently providing. And there you have it! Fresh, exceedingly easy, cancer-fighting guacamole.

Do you like beans? What’s your favorite? Black beans, chickpeas, dark red kidney, light red kidney, white kidney, lentils, pinto, red beans? Research shows that regular consumption of beans can offer various health benefits. Beans are not only versatile and delicious but also a powerful house for building a healthy body. Let’s explore this further together. Dry beans are rich in complex carbohydrates and dietary fiber (both soluble and insoluble), and they are also a good source of plant-based protein, making them a meat alternative. According to the Bean Institute, beans contain about 21 to 25% of protein by weight, which is significantly higher compared to vegetables. Additionally, beans are packed with essential vitamins, minerals, and micronutrients such as vitamins C and B, potassium, copper, phosphorus, manganese, magnesium, folate, and antioxidants (polyphenols). All these excellent nutrition properties enable beans to fight against cancer and strengthen overall health. Lower the Risk of Cancer & Other Health Benefits Beans are rich in antioxidants and phytochemicals that help protect cells from damage caused by free radicals, one of the most significant breakthroughs made by NFCR-supported scientists and also featured in NFCR’s 50th Anniversary Magazine. This reduces oxidative stress and inflammation, which both contribute to cancer development. Research indicates that consuming beans on a regular base can help lower the risk of colorectal, breast, and prostate cancers. Gut Health & Colorectal Cancer The BE GONE trial study shows that small navy beans can benefit colorectal cancer patients by fostering beneficial bacteria in their colon, supporting immune health, and regulating inflammation. This research also reveals that people who added a cup of navy beans to their daily meals experienced positive changes in their gut microbiome, aiding cancer prevention and improving treatment outcomes. Heart Health Including beans in your daily diet can also prevent cardiovascular diseases (CVD). According to the National Institutes of Health (NIH), clinical studies have shown that beans can lower cholesterol levels and regulate blood pressure, both of which are risk factors for CVD. Prevent Diabetes & Weight Management Beans can prevent diabetes and obesity by lowering the glycemic index and controlling blood sugar levels. With high value in fiber and protein, beans help restrict appetite, reduce overall calorie intake, and maintain a healthy body weight. Adding Beans to Your Diet! Here’s an inspiration on how to incorporate beans into your meal, check out this delicious recipe! Ingredients 15 oz can black beans, rinsed and drained 15 oz can kidney beans, rinsed and drained 15 oz can garbanzo beans, rinsed and drained 1/2 cup cherry tomatoes, diced 1 cup corn 1 avocado 1 green bell pepper 1/2 cup red onion, finely chopped 1/4 cup fresh cilantro, diced Juice from 1 large orange Juice from 2 limes 1/2 teaspoon cumin 3/4 teaspoon honey 1/4 teaspoon salt Pepper to taste 1/8 teaspoon cayenne pepper (optional) Preparation: In a small bowl, whisk together orange and lime juices, cumin, honey, salt, pepper, and cayenne. In a large bowl, combine beans, tomatoes, corn, onion, bell pepper, avocado, and cilantro. Pour dressing over the bean mixture, and toss to combine. Chill for at least one hour before serving. Stir to incorporate [...]

Jackfruit is the largest tree fruit in the world which you can find in tropical regions like Southeast Asia, India, and Brazil. With its spiky exterior, jackfruit has sweet and aromatic flesh that has made it a favorite tropical fruit for many people. Beyond its taste, jackfruit contains diverse nutritional values such as vitamins, minerals, phytonutrients (phytochemicals), and fiber. With its rich nutrition, jackfruit can lower the risk of cancer. Here’s why. Phytonutrients (phytochemicals) One of the most significant substances in jackfruit is Phytonutrients (phytochemicals), which play a crucial role in reducing cancer risk. According to the American Institute for Cancer Research, phytonutrients hold anti-inflammatory and antioxidant properties that protect cells from damage caused by the highly reactive, unstable molecules called “free radicals.” The discovery of free radicals & antioxidants, featured in NFCR’s 50th Anniversary Magazine, represents one of the most significant breakthroughs made by NFCR-supported scientists. Jackfruit is rich in phytonutrients, including lignans, isoflavones, saponins, flavonoids, and carotenoids, all of which contribute to its cancer-fighting capabilities. Vitamins Jackfruit is rich in vitamin C, A, and several B vitamins, all of which play important roles in cancer prevention. Vitamin C provides powerful antioxidant properties, protecting cells from damage caused by free radicals, which contribute to cancer development. Vitamin A helps maintain healthy vision, immune function, and skin health, and reduces oxidative stress, lowering the risk of cellular damage that can lead to cancer. B vitamins, such as riboflavin, folate, and niacin, support cell repair, DNA synthesis, and the production of red and white blood cells, reducing the risk of various types of cancer (Medical News). Minerals Jackfruit is also a good source of essential minerals like potassium, magnesium, and calcium, which contribute to its cancer-fighting properties. Potassium helps maintain cellular function and electrolyte balance. Magnesium is crucial for nerve cell communication, muscle contraction, and DNA repair. Studies have shown that adequate magnesium intake is associated with a lower risk of colorectal cancer and may help reduce the risk of other cancers. While not as abundant, calcium in jackfruit supports bone health and can help prevent cancer growth. Fiber Jackfruit's rich dietary fiber aids digestion and metabolism. High fiber intake is associated with a lower risk of obesity, a leading risk factor for various cancers. Creamy Jackfruit Curry Recipe While raw jackfruit is delicious, cooked jackfruit offers an impressive taste. Try this tasty recipe below: Ingredients: 1 tbsp coconut oil 1 onion, sliced 1 red pepper, sliced 4 cloves garlic, chopped 2-inch piece of fresh ginger, chopped 3 fresh chilies, sliced 2 14-oz cans of young jackfruit, drained and chopped 2 tsp ground cumin, ground coriander, and garam masala 1 tsp turmeric 4 cardamom pods (optional) 1 14-oz can of plum tomatoes 1 14-oz can coconut milk Zest and juice of 1 lime Salt and pepper to taste Fresh coriander, chopped (optional) Instructions: Heat the coconut oil in a large pot over medium heat. Add the onion and cook until softened. Add the red pepper, garlic, ginger, and chilies, and cook for another 2 minutes. Stir in the spices and cook for 1 minute until fragrant. Add the jackfruit, tomatoes, and [...]